Pan-Seared Cod with Spicy Tomato and Seaweed Broth

By AislePrompt Editorial · Published 2026-06-28 · Updated 2026-06-28

A delicate pan-seared cod fillet served in a vibrant, umami-rich broth infused with tomato, seaweed, and a hint of chili for warmth. This Japanese-inspired seafood recipe, ready in about 30 minutes, pairs cod fillets, olive oil, kosher salt for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 2 pieces, 6 oz each cod fillets
• 2 tbsp olive oil
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 3 cloves, minced garlic cloves
• 1 cup, canned or fresh chopped tomatoes
• 2 cups dashi stock
• 1/4 cup dried, soaked and chopped wakame seaweed
• 1/4 tsp red chili flakes
• 2 stalks, thinly sliced scallions
• 1 tbsp, fresh lemon juice
• 1 tbsp soy sauce
• 1 tsp toasted sesame oil

The stock pot we’d simmer this in → Best Stock Pots for 2026: Top Picks + Buying Guide

Instructions

1. Step 1: Pat dry 2 cod fillets (6 oz each) and season both sides with 1 tsp kosher salt and 1/2 tsp black pepper. Heat 2 tbsp olive oil in a non-stick skillet over medium-high heat until shimmering.
2. Step 2: Place cod fillets skin-side down in the skillet and cook for 4 minutes without moving until the edges are crispy and golden. Flip and cook for an additional 3 minutes until the fish is opaque and flakes easily.
3. Step 3: Remove cod from the skillet and set aside. In the same skillet, add 3 minced garlic cloves and sauté over medium heat for 1 minute until fragrant but not browned.
4. Step 4: Add 1 cup chopped tomatoes and cook for 3 minutes, stirring occasionally, until the tomatoes break down and the mixture thickens slightly.
5. Step 5: Pour in 2 cups dashi stock and bring to a gentle simmer, then stir in 1/4 cup soaked and chopped wakame seaweed and 1/4 tsp red chili flakes. Simmer for 5 minutes to infuse flavors.
6. Step 6: Stir in 1 tbsp soy sauce, 1 tbsp fresh lemon juice, and 1 tsp toasted sesame oil. Taste and adjust seasoning as needed.
7. Step 7: To serve, ladle the hot tomato-seaweed broth into shallow bowls and gently place one cod fillet in each. Garnish with 2 thinly sliced scallions per serving for freshness.